High-Protein Grilled Steak

Name: High-Protein Grilled Steak
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4
Cuisine: American
Ingredients: 1.5 lbs flank steak; 1 tablespoon olive oil; Salt and black pepper, to taste; 2 tablespoons butter, softened; 3 cloves garlic, minced; 1 tablespoon fresh parsley, chopped

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35g Protein

320 Calories

0g Fiber

Per serving (about 5 oz steak)

How I calculate this → Protein calculator →

11g of protein per 100 calories, more than 20 of the other 27 dinner recipes here.

I grill this hot and fast, just a few minutes a side, then finish it with a quick garlic butter while it rests. The butter melts into the warm meat rather than being cooked, so the garlic stays fresh and sharp instead of turning bitter over direct heat. Slicing against the grain afterward matters more than any seasoning here, it's the real difference between tender and chewy on this cut.

Why you'll love this

35g of protein per serving from a lean, grilled cut
Ready in under 30 minutes
Garlic butter melts into the meat off the heat, no risk of burning the garlic

Recipe

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Prep 15 min

Cook 10 min

Total 25 min

Serves 4 servings (about 5 oz steak)

Ingredients

1.5 lbs flank steak
1 tablespoon olive oil
Salt and black pepper, to taste
2 tablespoons butter, softened
3 cloves garlic, minced
1 tablespoon fresh parsley, chopped

Instructions

Pat the steak dry and rub with olive oil, salt, and pepper. Let it sit at room temperature for 15 minutes.
Mash the softened butter with the garlic and parsley in a small bowl.
Heat a grill or grill pan to high heat. Grill the steak for 4 to 5 minutes per side for medium-rare, or longer to your preference.
Transfer to a cutting board, top with the garlic butter, and let rest for 5 to 10 minutes.
Slice thinly against the grain and serve with the melted butter spooned over.

Equipment

Grill or grill pan

Notes

I put the garlic butter on right off the grill, while the steak is resting, not while it's still cooking. The residual heat melts the butter and warms the garlic without actually cooking it, so it stays fresh instead of turning bitter.
I slice against the grain every time. Flank steak has long, visible muscle fibers running one direction, and cutting across them is what keeps each bite tender.

Nutrition (per serving)

Calories	320
Protein	35g
Carbs	1g
Fat	18g
Fiber	0g

Where these numbers come from

I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition

Flank steak: FDC #174774 (Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled), 27.9g protein / 186 kcal / 7.4g fat per 100g. 1.5 lb raw (680g) scaled to a 74% cooked yield for beef steaks = 503g cooked, grounded in FDC's own stated yield for a comparable cut (a top sirloin entry lists 393g cooked from 532g raw, 73.9%).
Butter: FDC #173410 (Butter, salted), 0.85g protein / 717 kcal / 81.1g fat per 100g; FDC's own 1 tbsp measure = 14.2g.
Garlic: FDC #169230 (Garlic, raw), 6.36g protein / 149 kcal / 33.1g carb / 2.1g fiber per 100g; 1 clove = 3g.
Olive oil: FDC #171413 (Oil, olive, salad or cooking), 100g fat / 884 kcal per 100g, 0g protein.
Re-verified 2026-09-28: butter 2 tbsp = 28.4g, garlic 3 cloves = 9g (FDC #169230), olive oil 1 tbsp = 13.5g. Batch totals 141.2g protein, 1,272 kcal, 73.8g fat, 3g carb; divided by 4.

Storage

Refrigerate leftover steak in an airtight container for up to 3 days. Reheat gently in a skillet, since high heat will push it past medium-rare.

FAQ

Can I make this without a grill?

Yes. A cast iron skillet over high heat works the same way, just watch for smoke since flank steak benefits from real heat.

How do I know when it’s done without cutting into it?

An instant-read thermometer is the reliable way: 130 to 135°F for medium-rare. Flank steak overcooks quickly past that point and turns tough. USDA’s safe minimum for beef steak is 145°F with a 3-minute rest, so medium-rare is a preference below that guideline.

Can I use a different cut?

Skirt steak or sirloin both work with the same fast-sear method. Adjust the grill time slightly for thickness, and check with a thermometer either way.

Looking for more grilled dinners: the grilled chicken thighs are a leaner option for the same grill session.

For how beef stacks up against chicken, turkey, and pork, see High-Protein Meats.

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